A) AMRAP 6′ /easy/
– 10 reverse snow angels
– 30″ chinese plank @10/5plate at hip
– 10 alt. tall kneeling halo
– 10″ L-hang flutters
– 10 reverse lunges
B) EMOM 30′
1) 12/9 cal Rowing
2) 9 Down up Box step overs
3) 12/9 cal AB
4) 9 medball squat clean WB
5) 12/9 cal Skiing
6) 60 SU’s
C) accumulate 5′ plank
Week 4 Day 6,7 WU.: 2 RDS 4 KANG SQUAT 10 M BEAR WALK 40” CARDIO 3 REVERSE BURPEE A.: 8’ AMRAP _ KB COMPLEX 6/6 SINGLE ARM KB SUITCASE DL 12 R SWING 6 KB KANG SQUATS 12 KETTLEBELL HORN GRIP SHOULDER FRONT RAISE B.: FT_3 RDS_TC 16’ 200M RUN…
WEEK 5 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 8,6,4 BACK RACK BOX SQUAT 21X1 *20-30” REST 6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC *2’ REST B.: EMOM 12-15’ 1ST 10 ALTERNATING BARBELL…
2 week: 10 day A: 3 rds 30 mountain climbers 20 m bear walk 10 thruster barbell btn in snatch grip 5 / 5 box step btn barbell B: E2mom x4 1 hang power snatch + 1 power snatch + 1 snatch high pull + 1 power snatch x 2 55-60-65-70 % C:…
1. W-U (0-14’) A. STRETCHING 6’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON B. AMRAP 6’ 5 KANG SQ 5 IN-OUT 5 WB 40” ROW @STOP AT CHEST 20” SB BEAR HOLD 2. WOD_2 PERSONS TEAM AMRAP 30’ (17-47’) 100M SB CARRY 40 WB SIT-UPS @TOSS TO WALL_1M HEIGHT 100M FARMER’S…
1 Week: day 5 A: Amrap 6′ 12 dead bug 6/6 one leg rdl 12 shoulder taps in hand stand position 6/6 one arm kb press (light) B: Every 3 min x5 10 bsq 50-52,5-55-57,5-60% 10 shoulder press btn climbing weight 20 sec arch rock C1:Dumbells party Amrap 3′ 10 thruster @ db…
Week 1: day 5 Wu: Gymn Amrap 8′ 5 hand climb 10 alt. hip thrust 15 incline cuban press 20 sec hollow rock A: Power Clean&Jerk 5 sets: 2 power clean + 2 jerk (split, power) 65-70% B: Oxygen Every 5 min x 5 25 cal cardio 400 m run / 550…
